August 28, 2020 – Masters Program

Mobility & Activation

Accumulate 90-120 seconds in a T-Spine Hold on Foam Roller

followed by …

Pigeon Stretch (add a band if needed) x 60 seconds per side
Alternating Reverse Lunge x 10 reps with a 2 second hold at the bottom

followed by …

Floor Slides x 10 reps
PVC Pass Thrus x 10 reps
PVC Overhead Squats x 10 reps

Warm-Up Flow
200 Meter Bottoms Up Kettlebell Carry (Switch arms every 50 meters)

followed by …

Grab a medicine ball and complete two sets of:
10 Straight Leg Sit-Ups (medicine ball overhead)
10 Push-Ups to Medicine Ball
10 Hamstring Curls with Medicine Ball
10 Medball Throws (right)
10 Medball Throws (left)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 2 reps @ 75-80%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 1 rep @ 80%
(set the blocks at knee height)

B.
Every 2 minutes, for 10 minutes, complete:
Clean & Jerk x 1.1

C.
35-54:

Four rounds for time of:
10 Single Arm Dumbbell Push-Press Per Arm (50/35 lbs)
12 GHD Sit-Ups
24 Calorie Row

55+:
Four rounds for time of:
10 Single Arm Dumbbell Push-Press Per Arm (35/20 lbs)
12 Anchored Sit-Ups
24 Calorie Row””

Please compare results to June 26, 2020

Additional Optional Assault Bike Session
Five sets for max calories of:
5 Minutes of Assault Bike
Rest 3 Minutes

Goal should be 27-30% of the total calories you acheived on your “Steady 20” minute assault bike test each set. DO NOT SPRINT AND REST.